free lean legs workout

Lean Legs Workout Day 1 is the type of lighter resistance training that I recommend to get toned without getting bulky.

These are the type of exercises in my 3 Steps to Lean Legs Program. The program has 3 of these workouts per week, so I have posted 3 of these circuits for you to try. You can find the other workouts here and here.

They might look easy, but you definitely feel them and they get results. I know this style of exercise is not for everyone, but if a lean and toned look is what you are after, then these are perfect :)

I would also suggest you to find out what is your body type. There are 3 different body types and they all lose weight and build muscle differently.

I have created a special Body Type Quiz which will help you learn your body type in just 2 minutes. And it’s completely free! :)


  • Complete each exercise in circuit 1 three times (so you do exercises 1, 2 and 3 straight after each other – not exercise 1 three times).
  • Once you have completed the 3 exercises, rest for 30 seconds.
  • You should do 3 rounds in total.
  • Complete circuit 2 in the exact same way.



Complete each exercise in circuit 1 three times (so you do exercises 1, 2 and 3 straight after each other – not exercise 1 three times). Once you have completed the 3 exercises, rest for 30 seconds. You should do 3 rounds in total.

Complete circuit 2 in the exact same way.




For this one, you’ll need a gliding disc. If you don’t have a gliding disc, you can use a small towel or a paper plate. I’ll put a link below to the gliding discs that I use.

This exercise will give you beautiful, lean and toned legs without bulking. Your legs will be stronger but still feminine. And it will help you build stability and coordination.

lean legs workout day 1

Do 45 seconds on each leg.


free lean legs workout day 1

This exercise combines the benefits of yoga with the amazing upper body and core benefits of push-ups. You’ll work on your upper body and inner core muscles, and lengthen and stretch through your upper and lower body.


lean legs workout day 1

This exercise will help you slim down your legs without making your thighs bulky. And it’s a great workout for your core and abs. I used ankle weights to make it a bit more challenging – I’ll also put a link to these below.



Dokey kicks are great for building your booty without growing your thighs. Do  4 regular, 4 to the left and 4 to the right.

lean legs workout day 1

Do 45 seconds on each leg. Use ankle weights to make it a bit more challenging.


Boxing is great for toning your arms without making them bulky. Victoria Secret models also love boxing.

lean legs workout day 1

Do 10 straight and 10 high punches. Again use ankle weights for extra resistance.


This is a fantastic core and abdominal strengthening workout. It will also work your legs without making them too muscular.

Use yoga mat for comfort.

lean legs workout day 1

This is the type of resistance training that is in my 3 Steps to Lean Legs Program. It will help you get toned without adding bulk. As always, if you have any questions, feel free to ask below! xx

If you are interested in buying ankle weights and gliding discs, I use these ones: ankle weights and gliding discs.

130 comments on “Free Lean Legs Workout (eBook) – Day 1”

  • Emily says:

    Hi Rachael,

    I am a mix between mesomorph and endomorph, I always have had large thighs, even as a young girl and always am very self conscious of my big thighs, especially now after having two babies and gaining an extra 60pounds… I am 5’7″, around 165 pounds now and 5 months post partum, I am really trying hard to begin getting back in shape (with what spare time I have between caring for two babies and working fulltime) and I want to do it right this time around. Would your diet and workouts be ok for me breatfeeding, or should I modify it at all? Also would baby wearing while power-walking cause me to bulk up at all do you think?
    Thanks and any advice is appreciated!

    • Diana - Lean Legs Support says:

      Hi lovely,
      If you find you’re between the mesomorph and endomorph body type, we recommend doing the endomorph program.
      I would suggest downloading our free 7 Day Slim Legs Diet to see what the meals are like in the program, but I think it would be suitable for you as well as the workout plan (the workouts are mostly low impact).
      It’s also ok if you’re carrying the baby while walking, it won’t hinder your progress. :)

      You can find out more about our Lean Legs Program here:

      Wishing you all the best! xx


  • Mijan says:

    Hi Rachael,

    I took your test and wasn’t surprised when it revealed I’m an endomorph. My legs have been very bulky for a very long time which makes me look a lot bulkier than I am due to my height (5”2). I found your blog a few days ago. it has really helped me start thinking it’s possible to achieve the lean legs I’ve always wanted. I can’t afford your book yet, but I’m trying to get some money together for it. Also, I wanted to know how long it will take to start seeing results. I want to be able to set realistic goals for myself.

    Thanks so much.

    • Diana - Lean Legs Support says:

      Hi lovely,
      I’m glad you’ve found the info on our blog helpful! :) If you were to follow the Lean Legs Program, you could expect to see results in about 8 weeks. Everyone gets results at different rates, but it’s important to eat healthy and stay consistent with the workout plan! xx


  • Emma says:

    Hi Rachael, I’m 12 years old and I am so annoyed with my muscular legs. Everyone tells me I’m skinny, but I just don’t think I’m skinny enough. I just wanted to know if doing your program would be safe and help with my body issues because of my age. I know I’m a little too young for this type of stuff, but I’m desperate. So, is it safe?

    • Diana - Lean Legs Support says:

      Hi lovely,
      I understand your frustration. However, I wouldn’t recommend getting on a diet or strict workout programs yet since you’re still very young and growing, so your legs will also change over the next couple of years.
      You can still try out some meals from our 7 Day Slim Legs Diet, but try not to stress about the calories and use it as a guide only.
      I would also suggest checking out our YouTube channel with lots of great workout videos that will help you slim and tone your legs :).


  • Ashley Faye says:

    Hi Rachael,

    I’m having a hard time on making my legs thin and slender, I’ve just discover your blog and I think this would be helpful because it’s so relatable cause I’m also a mesomorph and has this big annoying muscular and bulky legs I’ve never dreamed of, I can’t seem to afford your lean legs program so I go to your YouTube channel instead, and I’ve found some of those exercises that I would like to give a try and download it, does all of those exercises you upload are still effective even tho it’s not on your lean legs program? And btw I wanna start walking tomorrow morning with an empty stomach (I read this on your blog) because I’m afraid running might cause me to bulk more 😖
    Sorry for my bad english btw

    • Diana - Lean Legs Support says:

      Hi lovely,
      Of course, the workouts on our YouTube channel will also help you get lean and toned! :)
      We rarely do any discounts for the Lean legs Program, but there are still some ways to get it:
      You could save up for it or ask someone to buy it for you as a present!
      Otherwise, maybe you could split it with a friend and you can both do the plan together? That will also help with motivation!
      Fasted cardio is a great way to burn fat and If you find that running makes your legs more muscular, feel free to substitute it with some extra power walking.
      Wishing you all the best xx


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